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Caedo v9
by Brian C.
1 athletes joined
Program Description
Newest iteration of programming custom to my needs and interests as a middle-aged, night-shift-working husband and father of young kids only 6 months into my fitness journey. A 4-day/week mix of GZCLP style heavy-light movements, sprinkling legs into each workout so the suck is spread out, and aiming to keep the session time at an hour or less if really pushed hard (or not waiting on machines). Push days are functionally chest / tricep / quad / calf, pull days are functionally back / bicep / side delt / hams. I do these as Monday Push1, Tues Pull1, Wed rest, Thur Push2, Fri Pull2. If I can't get to the gym, I'll sub in one of the home-variants described later on. If I miss a day entirely, I'll do the full-body on that subsequent workout day. If I miss a Friday workout, bummer, schedule resets next week. Each phase I'll run for 5 weeks followed by a deload week (shut up young bucks, this ol' boy has achy joints and injuries to mind), then swap to the next phase. I've been trialing this since the start of June and plan to drive it until progress stalls or into '25. Phase 1: improving bench press and lockouts. ------------------------------------------------------------- Push1 - (heavy) barbell bench press, jm press or skull crusher, calf raise, 2 sets pause squats for practice, split squat or single leg press Push2 - close grip incline bench press, bilateral overhead tricep extension, calf raise, 2 sets pause bench press for practice, (heavy) squat or pendulum squat Pull1 - curl variant, lat raise, (heavy) deficit rdl or sldl, chest supported row Pull2 - curl variant, upright row, lat raise, (heavy) deadlift Phase 2: improve overhead work -------------------------------------------- Push1 - (heavy) overhead press, french press or bilateral overhead extension, calf raise, squat Push2 - Incline press, tricep pushdown, calf raise, (heavy) hack squat or pendulum squat Pull1 - (heavy) ezbar curl, incline or lying curl (per RP Strength), back extension or flexion row, lat raise Pull2 - ezbar curl, lat raise, rdl or sldl with deliberate back round, (heavy) chest supported row Home Variants (dip bars, adjustable dbs, pull-up bar) ------------------------------------------- Push: (heavy) dips or weighted dips, deficit pushup, overhead tricep extension, split squat or step up Pull: curl variant, (heavy) pull-ups or weighted pull-ups, lat raise, db rdl/sldl with deliberately rounded back Full-Body: dips or weighted dips, pull-ups or weighted pull-ups, db rdl/sldl with deliberately rounded back, split squat Bonuses to full-body if time available: curl variant, lat raise, db skull crusher, calf raise
Program Overview
Level
Beginner
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 12, 2024 04:36
Last Edited
Jun 12, 2024 05:41
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-6 Reps
2
JM Press
2 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Squat (Paused)
2 Sets
8-10 Reps
5
Single Leg Press
2 Sets
10-15 Reps
Day 2
1
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
2
Lateral Raise (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
4
Chest Supported Row (Machine)
2 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
2
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Bench Press (Paused)
2 Sets
8-10 Reps
5
Pendulum Squat
2 Sets
6-8 Reps
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
Lateral Raise (Machine)
2 Sets
15-20 Reps
4
Deadlift (Barbell)
2 Sets
5-6 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2
JM Press
3 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Squat (Paused)
2 Sets
8-10 Reps
5
Single Leg Press
2 Sets
10-15 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
2
Lateral Raise (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
4
Chest Supported Row (Machine)
3 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Bench Press (Paused)
2 Sets
8-10 Reps
5
Pendulum Squat
2 Sets
6-8 Reps
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
Lateral Raise (Machine)
2 Sets
15-20 Reps
4
Deadlift (Barbell)
3 Sets
5-6 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2
JM Press
3 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Squat (Paused)
2 Sets
8-10 Reps
5
Single Leg Press
2 Sets
10-15 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
2
Lateral Raise (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
4
Chest Supported Row (Machine)
3 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Bench Press (Paused)
2 Sets
8-10 Reps
5
Pendulum Squat
3 Sets
6-8 Reps
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
2
Upright Row (Barbell)
3 Sets
10-15 Reps
3
Lateral Raise (Machine)
3 Sets
15-20 Reps
4
Deadlift (Barbell)
3 Sets
5-6 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-6 Reps
2
JM Press
3 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Squat (Paused)
2 Sets
8-10 Reps
5
Single Leg Press
3 Sets
10-15 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
2
Lateral Raise (Machine)
3 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
4
Chest Supported Row (Machine)
3 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Bench Press (Paused)
2 Sets
8-10 Reps
5
Pendulum Squat
3 Sets
6-8 Reps
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
2
Upright Row (Barbell)
3 Sets
10-15 Reps
3
Lateral Raise (Machine)
3 Sets
15-20 Reps
4
Deadlift (Barbell)
4 Sets
5-6 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5-6 Reps
2
JM Press
3 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Squat (Paused)
2 Sets
8-10 Reps
5
Single Leg Press
3 Sets
10-15 Reps
Day 2
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
2
Lateral Raise (Machine)
3 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
4
Chest Supported Row (Machine)
4 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Bench Press (Paused)
2 Sets
8-10 Reps
5
Pendulum Squat
4 Sets
6-8 Reps
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
2
Upright Row (Barbell)
3 Sets
10-15 Reps
3
Lateral Raise (Machine)
3 Sets
15-20 Reps
4
Deadlift (Barbell)
4 Sets
5-6 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
3-4 Reps
@5
2
JM Press
2 Sets
6-10 Reps
@5
3
Seated Calf Raise
2 Sets
6-10 Reps
@5
4
Squat (Paused)
2 Sets
5-6 Reps
@5
5
Single Leg Press
2 Sets
5-10 Reps
@5
Day 2
1
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
@5
2
Lateral Raise (Machine)
2 Sets
7-10 Reps
@5
3
Romanian Deadlift (Barbell)
2 Sets
3-4 Reps
@5
4
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@5
Day 3
1
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@5
2
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@5
3
Seated Calf Raise
2 Sets
6-10 Reps
@5
4
Bench Press (Paused)
2 Sets
4-5 Reps
@5
5
Pendulum Squat
2 Sets
3-4 Reps
@5
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
5-8 Reps
@5
2
Upright Row (Barbell)
2 Sets
5-8 Reps
@5
3
Lateral Raise (Machine)
2 Sets
6-10 Reps
@5
4
Deadlift (Barbell)
2 Sets
3-4 Reps
@5
Day 1
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
2
French Press
2 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Squat (Barbell)
2 Sets
8-10 Reps
Day 2
1
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Back Extension
2 Sets
6-10 Reps
4
Lateral Raise (Machine)
2 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Barbell)
2 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Pendulum Squat
2 Sets
6-8 Reps
Day 4
1
Hammer Curl
2 Sets
10-15 Reps
2
Lateral Raise (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
2 Sets
5-6 Reps
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
French Press
2 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Squat (Barbell)
3 Sets
8-10 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Back Extension
2 Sets
6-10 Reps
4
Lateral Raise (Machine)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Pendulum Squat
3 Sets
6-8 Reps
Day 4
1
Hammer Curl
3 Sets
10-15 Reps
2
Lateral Raise (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
2 Sets
5-6 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
French Press
3 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Squat (Barbell)
3 Sets
8-10 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
2
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
3
Back Extension
3 Sets
6-10 Reps
4
Lateral Raise (Machine)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Pendulum Squat
3 Sets
6-8 Reps
Day 4
1
Hammer Curl
3 Sets
10-15 Reps
2
Lateral Raise (Machine)
2 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-6 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
French Press
3 Sets
10-15 Reps
3
Seated Calf Raise
2 Sets
15-20 Reps
4
Squat (Barbell)
3 Sets
8-10 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
2
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
3
Back Extension
3 Sets
6-10 Reps
4
Lateral Raise (Machine)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Pendulum Squat
3 Sets
6-8 Reps
Day 4
1
Hammer Curl
3 Sets
10-15 Reps
2
Lateral Raise (Machine)
3 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-6 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
Day 1
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
2
French Press
3 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Squat (Barbell)
3 Sets
8-10 Reps
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
2
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
3
Back Extension
4 Sets
6-10 Reps
4
Lateral Raise (Machine)
3 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
3
Seated Calf Raise
3 Sets
15-20 Reps
4
Pendulum Squat
4 Sets
6-8 Reps
Day 4
1
Hammer Curl
3 Sets
10-15 Reps
2
Lateral Raise (Machine)
3 Sets
15-20 Reps
3
Romanian Deadlift (Barbell)
3 Sets
5-6 Reps
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
Day 1
1
Overhead Press (Barbell)
2 Sets
3-4 Reps
@5
2
French Press
2 Sets
5-8 Reps
@5
3
Seated Calf Raise
2 Sets
8-10 Reps
@5
4
Squat (Barbell)
2 Sets
4-5 Reps
@5
Day 2
1
Bicep Curl (EZ Bar)
2 Sets
4-5 Reps
@5
2
Incline Curl (Dumbbell)
2 Sets
5-8 Reps
@5
3
Back Extension
2 Sets
3-5 Reps
@5
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@5
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@5
2
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@5
3
Seated Calf Raise
2 Sets
8-10 Reps
@5
4
Pendulum Squat
2 Sets
3-4 Reps
@5
Day 4
1
Hammer Curl
2 Sets
5-8 Reps
@5
2
Lateral Raise (Machine)
2 Sets
8-10 Reps
@5
3
Romanian Deadlift (Barbell)
2 Sets
3-4 Reps
@5
4
Chest Supported Row (Machine)
2 Sets
4-6 Reps
@5